Alcatraz Triathlon Plan, 12 Weeks To Race Day With No Guesswork!

This 12 week training plan from coach Ben Greenfield is designed to allow you to be 100% prepared for the Tri-California Alcatraz Triathlon, and works for the beginner to advanced triathlete, including training options and intensities for all levels. It's designed to give you exactly what you need to do in those crucial 12 weeks leading up to the race, and includes full and detailed instructions for each workout to do throughout the entire week, with zero guesswork involved! 50% discount included for any Tri-Californa race registrants...

Sample Day 1

0:03:54

Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

Sample Day 8

0:03:54

Full Body Range of Motion & Recovery, Intermediate to Advanced

Do this entire routine as a circuit, moving from station to station with minimum rest. The order of the movements is not crucial; you may change order, if necessary. This workout is best performed with 5–10 minutes of light cardio beforehand.Static Stretches: For static stretches, hold each position for 6–20 seconds, as time permits.Foam Rolling: For foam rolling, one foam roller motion up and back down a body region is the equivalent of a single rep.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.